Muscles of the Core-Lumbo-Pelvic-Hip Complex. Core Muscles. The term core refers to the Lumbo-Pelvic-Hip Complex (LPH) It is the center of the body and the beginning point for movement Comprised of about 29 muscles that attach to the spine and/or pelvis

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Pulling the head with the hands (risking injury to the cervical vertebrae)

Not pressing back to the floor

Flexing the torso to a fully seated position

When straight leg raises or full sit-ups are done, the movement is not trunk flexion but hip flexion.

Multifidus tendinous inscriptions that is covered by the rectus sheath which is made up of aponeurosis

A deep muscle located along the back of the spine very close to the midline.

The deep fibers are short and span single vertebral segments.

Functions together with transverse abdominis & pelvic floor muscles to stabilize the low back and pelvis BEFORE movement of the arms and/or legs occurs

Multifidus tendinous inscriptions that is covered by the rectus sheath which is made up of aponeurosis

Important stabilizer of the back

Studies have shown people who had low-back pain also had wasting of the multifidus muscle on the side of the back that matched the painful side. The studies also showed that over time back pain did improve.

Multifidus tendinous inscriptions that is covered by the rectus sheath which is made up of aponeurosis

Works synergistically with the hip abductors and adductors as the primary frontal plane stabilizers

Quadratus Lumborum tendinous inscriptions that is covered by the rectus sheath which is made up of aponeurosis

The quadratus lumborum can elevate the pelvis sometimes called “hip hiking”.

Do not confuse this with flexing the femur

To feel how the pelvis moves using the quadratus lumborum stand with feet apart and weight equal on both feet. Shift your weight from side to side while lifting up your toe on the side that you are shifting away from.

Quadratus Lumborum tendinous inscriptions that is covered by the rectus sheath which is made up of aponeurosis

Pulls 12th rib inferiorly causing thoracic cavity to expand which creates more space for the lungs to expand

Exercises tendinous inscriptions that is covered by the rectus sheath which is made up of aponeurosis

Trunk Extensions

Muscles Worked: Erector Spinae, Multifidus, and Semispinalis

Common Mistakes Made: “hyperextending” the back past a horizontal position, flexing the spine, and performing the reps too fast.

Exercises tendinous inscriptions that is covered by the rectus sheath which is made up of aponeurosis

Trunk Extensions

Possible Risks:

By flexing (rounding your back) and hyperextending your spine during this exercise you allow your vertebrae to separate from each other. Through repeated repetition, there is a large possibility of slipping a disk through the vertebrae.

To Perform Correctly

Slowly bend forward at the waist as far as you can while keeping your back neutral. Do not round your back. Slowly raise your torso until your legs and upper body are in a straight line again. Do NOT arch your back past a straight line!

Belts and Wraps tendinous inscriptions that is covered by the rectus sheath which is made up of aponeurosis

Using Belts (knee and/or ankle wraps) For Every Exercise:

Common Mistakes Made: Dependence of the weight belt for every exercise.

Negative Effect: Weak abdominals and lower back muscles

Solution: Avoid wearing the belt and lower your weight so the muscles you weakened due to belt use can recover. Most people use belts only for squats and power exercises. Even this is excessive, unless you are doing maximal weight loads

Belts and Wraps tendinous inscriptions that is covered by the rectus sheath which is made up of aponeurosis

Knee and elbow wraps should generally not be used. If you have an injury you should not be lifting, or should reduce the load.

Belts can be important at certain times, such as when you are lifting heavy loads with which you can only do a few reps, and when you are learning form on power exercises.